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Sticking to a Mediterranean diet — full of whole foods like vegetables, fruits, fish, nuts and healthy fats — is associated with a lower risk of developing dementia or Alzheimer’s disease, even though you have a genetic risk, according to new research.
The study, published in the journal BMC Medicine, examined more than 60,000 people aged 60 and over and followed them for about nine years. “There were nearly 900 cases of dementia (and) people who strictly followed a Mediterranean diet had nearly a quarter less risk of developing dementia,” said NBC News medical contributor Dr. Natalie Azar, to TODAY in a segment that aired on March 14.
Previous research has shown that following a The Mediterranean diet may help prevent Alzheimer’s disease and slow the progression of cognitive decline, TODAY.com previously reported.
However, this new study also took genetics into account by giving participants a risk score constructed using around 250,000 genetic variants associated with Alzheimer’s disease, which is the most common form of dementia.
According to the study authors, participants whose food choices were most compatible with the Mediterranean diet were 23% less likely to develop dementia over the nine-year period covered by the study compared to participants with the lower level of diet adherence.
“They actually factored in the genetic risk, and it didn’t even make a difference, which is really encouraging because you think some things are predetermined, but that’s the kind of thing we can all really implement in our lives,” says Azar.
“The main take-home message from this study is that even for people at higher genetic risk, consuming a more Mediterranean diet may reduce the risk of developing dementia,” said the lead author. study, Oliver Shannon, senior lecturer in human nutrition and aging at Newcastle University, told NBC News.
The findings underscore the importance of sticking to a nutrient-dense, food-dense diet to boost your brain health and support healthy aging.
What is the Mediterranean diet?
THE mediterranean diet, often referred to as MD or MedDiet for short, is packed with nutrient-dense plant foods and healthy fats. According to Azar, that means eating a diet high in these foods:
- Fresh fruits: blueberries, apples, oranges, pears, figs
- Vegetables: broccoli, carrots, kale, tomatoes, fennel
- Whole grains: brown rice, quinoa, bulgur
- Nuts and seeds: walnuts, almonds, pistachios, pumpkin seeds
- Legumes: lentils, beans, peas
- Fish: wild salmon, tuna, sardines
- extra virgin olive oil
A Mediterranean diet is also naturally low in sugar, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats. “You want to limit or eat red meat, eggs, poultry, cheese, and sweets in moderation,” Azar said.
But at the same time, the Mediterranean diet is not a restriction – it should be flexible, accessible and focused on the pleasure of eating and enjoying meals, TODAY reported previously.
The health benefits of this diet are well documented and it is consistently ranked as one of the best science-based diets by doctors.
Along with being associated with a longer lifespan, research suggests this whole, nutrient-dense diet may reduce inflammation, protect against heart disease and stroke, lower cholesterol, and promote healthy aging. healthy.
“It helps your heart health and helps the blood vessels in the brain – we’re not sure why, but it’s very compelling nonetheless,” Azar said.
A recent study who reviewed more than 500 post-mortem autopsies found that older people who followed a Mediterranean diet had fewer brain plaques or toxic accumulations of abnormal proteins (beta-amyloids), which are thought to play a major role in the disease of Alzheimer’s, TODAY previously reported.
In addition to following a healthy diet, other lifestyle factors can help slow cognitive decline and reduce the risk of developing dementia, says Azar. These include: getting enough sleep, controlling your blood pressure, cholesterol and blood sugar levels, and staying physically and mentally active.
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